Comparing Nutrients in 7 ounces Boiled Winged Beans with Salt VS Boiled Yardlong Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Winged Beans with Salt	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	10% 292kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.6g	32% 42g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	37.6% 21g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans with Salt	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	28% 282mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	49.6% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	107% 8.6mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 304mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans with Salt VS Boiled Yardlong Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Winged Beans with Salt versus 7 oz of Boiled Yardlong Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Winged Beans with Salt vs Boiled Yardlong Beans with Salt:

• 7 ounces of Boiled Winged Beans with Salt have 1.4 times more Vitamin B1, 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled Yardlong Beans with Salt.
• While 7 oz of Boiled Yardlong Beans with Salt contain 2.6 times more Vitamin B5, 2 times more Vitamin B6 and 14.6 times more Vitamin B9 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Winged Beans with Salt vs Boiled Yardlong Beans with Salt:

• 7 ounces of Boiled Winged Beans with Salt have 3.4 times more Calcium, 3.4 times more Copper, 1.6 times more Iron, 2.5 times more Manganese and 1.3 times more Zinc than Boiled Yardlong Beans with Salt.
• While 7 oz of Boiled Yardlong Beans with Salt contain 1.8 times more Magnesium than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Boiled Yardlong Beans with Salt contain similar levels of Phosphorus, Potassium, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Winged Beans with Salt have 1.2 times more Energy, 13 times more Fat, 7.1 times more Saturated Fat, 13.9 times more Omega 6 and 1.3 times more Protein than Boiled Yardlong Beans with Salt.
• While 7 oz of Boiled Yardlong Beans with Salt contain 1.4 times more Carbohydrate than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Boiled Yardlong Beans with Salt offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6